Walking with the Invisible God

In Ancient Greece, thousands flock nightly to the theatre to see a tragedy play. Tragedy plays have a formula: our hero suffers dangers immensely disproportionate to his human faults. Unaffected gods are lowered from a platform chained to the roof called the deus ex machina. They either assist or inflict further suffering on him. These plays were designed to evoke pathos—pity and fear—among the audience, encouraging them to experience these emotions in the safety of the auditorium, thereby “purging” them of these negative feelings in what is supposed to be a “cathartic” moment.

Katharo in Greek means pure, innocent. This is the word Jesus used on the Mount when He said: “Blessed are the pure in heart, for they shall see God.” Now katha happens to be our word for something created. Is it any wonder that it is our Creator God who cleanses and purifies us? Jesus Christ, however, wasn’t lowered from a deus ex machina. He became one of His katha to purge us from sin. Greek plays were repeated in week-long festivals to provide audiences with more opportunities to purge themselves of their pathos. Our Creator Jesus saved us once and for all. Because of what He did, I already am made pure. He did the hard work for me. All I need to do is to stick with God. The Bible says “If we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.”

I was writing one afternoon when the sky grew grim and grey. Lightning flashed and rolls of thunder exchanged their cosmic banter, like actors delivering their dialogue on cue. Rain fell down faster than Metro Manila’s drainage systems can usher them toward the Pasig River. The weather can be more dramatic than any Greek tragedy.

I got my umbrella and immediately went to fetch my wife. Marivic works as a medical officer in National Children’s Hospital. She didn’t bring an umbrella and I was worried. “What’s up, Doc?” I greeted her at the hospital door. While we were relieved to see each other, the problem was we couldn’t get a ride home. Jeepneys were packed and taxis refused us because of the flood. We had no choice but take an hour-long trek back home.

As we walked, Marivic and I talked. I told her about my anxiety to get a part in an audition I recently went to. She told me about her toxic day at work, her joy at teaching the Nepalese doctors to speak and understand Tagalog. We marvelled at the display of an antique furniture shop we passed. We laughed at the grammar of an ad posted by a politician bragging about his service to his barangay. We discovered shortcuts. I enjoy taking these walks with my wife. I can be myself. Ours is an easy relationship. I don’t have to “audition” to be her husband. I already am. And in the process of walking with my wife, I began to know her more, understand how she thinks about the world, and empathize with how she feels. I began to see her.

Jesus said as I walk with Him, He cleanses me from all sin. He purifies me. I need to just take it all in by faith. Why the Most Holy God considers this sinner’s mustard seed faith as more precious than gold is beyond me.

I don’t have to purify myself just so I can hang out and walk with Jesus. He says He does it for me. When He died on the cross, God declared me not guilty of all my sins. When He rose from the dead, I was given a new life. And it’s also true: as I stick close to Him, I get to see Him, too. I begin to understand how He thinks. I’d tell Him about my worries and He’d smile and point, “Look at that maya birds. I made them.” Then it sinks in. I realize sparrows never worry about their food. Our Father in heaven feeds them.

Reading Deprivation

It started with a practice called reading deprivation. If you're like me, you always carry a mag or a book with you to read on train rides, or while waiting for a friend, or even at home. You're also always reading blogs and blogs and emails and chain emails. Reading deprivation is when you do no reading at all for a whole week. None. Zilch.

You realize reading is like the booze. You're addicted to it. You've become an alcoholic. You compulsively read to screen your mind unawares. On the train, you train your eyes on the page of a book and miss the scenery outside. Sitting on the toilet, you've a soiled pocketbook you read with each successive visit. You read emails even if all they are are mindless chain-mail forwards. (Worse if you forward them, too. Oh please don't forward chain mails. Just make a wish, repost this blog to all your newsgroups within the next twenty minutes or else you'll have bad luck for the next twenty years. But if you do, your wish will come true).

--Honest! It really works!--

Back to the issue: so there. Just as an alcoholic won't admit he's addicted to liquor, a compulsive reader won't admit he's addicted to somebody else's words. That's sad because sometimes we lose contact with the voice inside our heads, our individuality, the me in me.

It's not easy! If I'm on reading deprivation, I compulsively grab at anything I can read. Billboards, menus, newspaper headlines, shampoo labels.

Now, what's interesting with the practice is that when you deprive yourself of this one addiction, other addictions or dependencies you weren't aware of pop up.

Oh, poor me. I can't read for a week. Got nothing to do. Hm... what's in the ref? Is that chocolate cake still there? How about some yema? And ice cream!

Whoops! I'm addicted to sugar, too!

So, avoid the bookshelf, avoid sweets. Eat veggies and fruit! OK, let's see if we can get a good salad recipe on Food Network...
.
...and before I know it, I'm staring at the TV for hours watching reality shows.

There you go! TV addict, too. Hm... Now what? Get on the phone and chat with a friend for hours. Hm... not very productive, and quite intrusive of my friend's time, too.

How about the Playstation! Yeah, I'll play a game! Yeah!

Devil Rico: Why not get on the net and watch some porn. You deserve it. What with no reading and sugar and TV and all.

Uh oh.

And so you get deeper and deeper and realize things about yourself. That's what reading deprivation is for me, I think. Now, realizing things about me isn't enough. Now that I know I've dependencies, now what?

Now, that you've got the ball in your hands, get your head in the game!

You see, we're biochemical beings. We all are subject to hormones. I got this from artist Julia Cameron. She wrote: "We are a system of intricate hormonal, adrenal, and pulmonary interactions. All of us have experienced a 'flood of rage,' a 'dry-mouthed fear,' a 'wash of terror,' or a 'heart-pounding' panic. These are chemical reactions."

That explains why I'm addicted to sugar. Chocolate releases endorphins and I'm addicted to it. Maybe that's why I vegetate in front of the TV or oversleep; to avoid a certain fear or to medicate a wound not quite healed yet in me, afraid to face it to the light and the sting of medicine.

These are my addictions. If you don't recognize yourself in the dependencies mentioned above, are you addicted to: shopping? unlimitxt? video games?

So what do I do? I suddenly have so much free time. I can:
*finish the novel / play I'm writing, even just a few pages
*vacuum my room
*repaint the walls in my room; I've always been wanting to.
*write the article on reading deprivation and post it on my blog
*fix the bookshelf
*exercise more
*go dancing with friends
*pray

I learn, instead of reading a play, why not go see one? Why not write one? Instead of watching HBO, why not do acting exercises? As taught universally in all AA groups: the first step to recovery is admitting you need help. The second is becoming humble enough to receive help. Which is why we pray. We admit where we are weak and beg God for help.

Psalm 139. v23 Search me, O God, and know my heart;
test me and know my anxious thoughts.
v24 Point out anything in me that offends you,
and lead me along the path of everlasting life.

How to discipline your child

"He who spares the rod hates his son, but he who loves him disciplines him diligently" says Proverbs 13:24. But how do you discipline your child in love? Here are some guidelines.

Most parents stay away from disciplining their children. As a result, children grow up spoiled and having an "entitlement mentality"--they feel they are entitled to have whatever they want. This is not how the world works, and if you love your children, you ought to teach them that they cannot have everything they want just because they cry, throw a tantrum, or scream for it.

Parents mistakenly think they can be lax with disciplining their children when their young. Then, as their kids grow up rebellious, they suddenly become strict. It should be the reverse. They should be strict while their children are young, and as they grow, they loosen their grip and allow their children to make informed decisions for themselves, letting them learn that their decisions have consequences.

Parents have the responsibility to teach their children everything they need to know in life: from washing their hands before they eat and brushing their teeth after, to how to treat themselves, their family members and other people with respect. As a parent, it is important to establish a love relationship between you and your child. Let love be the basis and the reason you discipline him.

Remember that discipline is different from punishment. We are not to "punish" our children. Punishment and discipline are both painful, but the former focuses on revenge, the latter on redemption.

Here are a few guidelines on how to discipline your children:

1. Never in anger. To spank your children while your angry is an abuse of your parental authority. Instead, calm yourself. Remember that disciplining is out of love, not out of fury.

2. Never in public. If you spank your child in public, you crush his or her spirit. Never publicly shame a child. We want to break self-will, and not destroy their spirit.

3. Never use your hands. Your hands are made for loving and hugging, not hurting your child. The Bible says to use a rod. A flat, wide stick or leather belt is good for delivering maximum pain but not welt the skin. And one swat would do. Never more than that.

4. Establish few rules. Some families have so many rules. This is not a good idea and produces a stiff atmosphere at home. Instead, make only a few rules that, when crossed, warrants spanking. Teach your kids that if they disobey or disrespect mom and dad, they get spanking. You look into the issue of the heart. This means if a child breaks an expensive vase or spills coffee on the carpet, the child does not automatically get spanked. These are accidents and young children are characteristically careless or clumsy as they grow up. But if anyone deliberately disobeys a command or talks back, then the child gets spanking.

5. Be consistent. Both parents must agree and stick to these guidelines. The father can't say, "It's okay," and then the mother would say, "No, no, no!" This would confuse their children. Children themselves should be aware when they deserve spanking or not. As a child learns to respect the rules in the household, the frequency of spanking becomes less and less. This also means that disciplining is not dependent on mood. If you're suddenly on a sour mood you don't go on a spanking spree. Even if you're in a happy mood and the child disobeys, there should be spanking. The basis of discipline is love, not emotions.

6. Be affirming. Right after spanking, hug your child. Let them know you love them.

7. Adjust your style. As your child grows up, you must also change your style. Spanking may no longer work for older children in their teenage years, but allow them to suffer the consequence of their mistakes. Do not overprotect your child. This way they learn and their character grows.

Parenting is not an easy and often a thankless job. Some parents are opposed to spanking their children and only gain many heartaches later as their son or daughter becomes unruly and rebellious. But love is the key to establishing a good relationship with your child. Raising disciplined children who are ready to face the real world with strong integrity is in itself the greatest reward a parent can have in this world.

The church and the theater

I realize the quest for truth is not just a noble-sounding reason we actors do theater. It is the reason people (our audience) watch our shows. Sure, they want to be entertained, but a deeper, sometimes unconscious, need or thirst for the truth must be quenched somehow for a performance to be good theater worthy of our time and investment.

Recently I went to a solo mime performance by Iimuro Naoki. We were greatly entertained watching him struggle with a heavy suitcase with nothing in it but a red balloon; we laughed as he deftly switched from a cowboy to a fly; we held our breath with him as he swam the depths of the ocean. All these acts were highly entertaining. But it was when he did a piece about the brevity and the cycle of life (and humans' seeming irreverence for it) that the show became truly meaningful and memorable.

Truth is not "realism." Realism is a style. Truth is universal. Truth can be found in whatever style, not just in Realist Theater, but also in Impressionist, Cubist, Expressionist, Absurdist, or Naturalist plays.

It happens when even just one audience members recognizes that what is presented, albeit artistically on stage, carries an "A ha!" moment that makes him go, "Yes... that's how it is." Theater that seeks merely to entertain does only part of its responsibility. It is the collective responsibility of the playwright, the director, and the actor to seek the truth and present it onstage.

I recently read of a story where a father whose daughter was raped and murdered found truth in an actress's performance in Trojan Women. The actress produced an "awful, embarrassing sound." He said that was the same sound he made when he found out what happened to his daughter.

Truth. We search for it diligently, and in humble integrity, present in on the stage. That is why I make no distinction between the Church and the Theater. Truth is found in both.

Chocolate love

Here’s a sweet surprise: chocolate is actually good for you! Go ahead. Take a bite.

He opens the door for you and you think that every gentleman simply should. He sends you flowers and you think he’s thoughtful. He sends you a box of chocolates and you decide he must be rich. But sink your teeth into one of these confectioners and boom! You’re in love.

“They’ve got chemistry!”
…So we say of people who are “perfect” for each other. Scientists agree. Several studies prove that “true” love is not an affair of the heart but rather the result of a chemical imbalance in the brain. Few people realize that as humans, we are chemical beings. “[We are] a system of intricate, hormonal, adrenal and pulmonary interactions,” says Julia Cameron, a renowned recovery teacher. “All of us have experienced a ‘flood of rage,’ a ‘dry-mouthed fear,’ a ‘wash of terror,’ or a ‘heart-pounding panic.’ These are chemical reactions.”

Hence, what one experiences as infatuation is actually the result of an influx of phenylethylamine and anandamide, which are naturally produced by our bodies. Phenylethylamine induces feelings of slight euphoria while suppressing appetite.

This chemical naturally spikes during orgasm and ovulation. Watching romantic scenes in movies or engaging in sexual fantasies also induces the release of this chemical. Anandamide is a compound that binds to the same receptors in the brain as marijuana, hence inducing slight feelings of elation. These chemicals, both of which chocolate has an abundance of, also raise levels of the “feel good” hormone serotonin in the brain.

Chocolate’s sweet history
It has been reported that chocolate has been arousing strong feelings of romance for 1,500 years. Montezuma, the last ruler of the Aztec Empire in Mexico, was reported to drink fifty goblets of chocolatl (chocolate water) a day to help him handle the demands of his 600-strong harem.

The tropical Central American forests with its abundant rainfall and year-round high temperatures provided the ideal climate for Cacao trees, from which chocolate is made. The Mayan civilization worshiped these trees as divine, hence calling chocolate as “food of gods.” The cacao produced seeds in pods—called cocoa bean—which are then harvested, roasted and pounded. When brewed and mixed with local spices, this bitter drink became the revered xocolatl, a beverage reserved only for the nobility and for religious celebrations.

The Aztecs further up north traded for these highly valued cocoa beans and used them as currency. They treasured these beans so much that when the Spanish conquistadore Hernan Cortes defeated Montezuma in the 15th century, he found the Aztec treasury devoid of the reported silver and gold but filled with cocoa beans.

Cortes, and Christopher Columbus who visited the Mayan civilization, brought cocoa beans to Spain. The Spanish mixed sugar to sweeten the brew, instead of the spices that the Mayans and Aztec used this resulted in the the first chocolate drink in 16th century Europe. Over the years, they developed a process of making the chocolate into solid, bite-sized chunks which we now enjoy today.

Chocolate and its sweet benefits
Since its early beginnings in Europe, chocolate has been widely thought of as a powerful medicine and aphrodisiac. Is chocolate really beneficial to health? The answer is, yes.

However, we should say no to binging on this treat. Taken in extreme quantities, chocolate can trigger migraine attacks. It may also contribute to lower bone density. A quick glance at the label reveals milk chocolate is also high in calories, saturated fat, sodium and sugar.

Taken in moderation however, chocolate does have benefits. Men who eat chocolate regularly live on average one year longer than those who don’t. The flavanoids in chocolate help keep blood vessels elastic. The aroma of chocolate may increase theta brain waves, resulting in relaxation. Chocolate also increases antioxidant levels in the blood.

Feel less guilty when you treat yourself to some chocolate. Make it your personal “prize” after a week of sticking to your aerobic or yoga workout. You’ll feel happier you did!

How to best use your time for exercise

You’ll find that squeezing in time for exercise is not as impossible as you thought—all it takes is strategy.

Is your valuable time spent thoughtlessly? Do you allow others to spend it for you? Have you ever replied “I have no time,” when asked why you don’t exercise? When at the gym, do you socialize more and work out less? Do you actually have time to think about your mismanaged time and fix it?

More people join gyms in January than in any other month. Of the 16% who resolve to work out more in the new year, however, 49% fail to adhere to their resolutions for all sorts of reasons. Here are the only legitimate ones: You're sore, you're sick, you're exhausted, or you’re hurt. That's it. If you have no time to work out, make time. This article shows you how.

Make yourself a Gantt Chart
In 1920, Henry Laurence Gantt devised a time management tool that has been adapted and extensively used by organizations even today. A Gantt Chart is a graphical representation of the duration of a set of tasks in a particular project versus the progression of time. It starts backward from the due date and measures what has to be completed in order to do each successive part of a project. This allows supervisors to see the duration of the project as well as the sequence of tasks requiring completion before the due date.

Want to lose ten pounds in five weeks? That’s two pounds per week. You’re given 24 hours each day—that’s 168 hours per week. Now how will you manage that towards your fitness goal?

Create a Time Grid
Divide a sheet of paper into seven columns. Your time grid shows your whole week from Sunday to Saturday. Fill in the grid with whatever your activities are. On the left side, write down the hours of the day.

For example, 9 to 5 is probably scheduled with work. Maybe you take a Pilates class Thursday and Saturday from 7 to 8. Just as you schedule time for work, schedule time for play and exercise. You’ll be surprised that no matter how much you work or play, you can find that one hour in a day where you are free to set aside for exercise.

A slice of your time grid may look like this:

	Sunday	Monday	Tuesday
7 to 9	Sleep ZZZ	Breakfast Jog at the park	Breakfast Bike to work
9 to 11	Go to church	Work	Work
11 to 1	Swim at the Y	Work	Work

Your time grid removes confusion for the best use of your time. When faced with “What should I do now?” your time grid shows it in black and white. It keeps you focused on what you should be doing. That means no to another hour of TV-watching when you’re supposed to watching your weight and working out.

Your time grid protects you from unwanted intrusions.
“Jeff and I broke up again. Can we talk?”
“Sorry, dear. Not right now. I’m on my way out to the gym.”

“Are you free this Saturday afternoon to help me move my furniture?”
“Sure, but only until 3. I’m scheduled for a session with my fitness trainer and I hate to waste the money I paid for my gym membership!”

Your time grid prevents burnout. Schedule your down time, too. Two hours a day that is just yours no matter what your deadlines are, no matter what you need to do. This also gives you time to accommodate emergencies life may throw at you.

Before you decide the grid won’t work for you, work with it. There is an old saying: “If you want something done, give it to the busiest person you know.” Use the Time Grid to get busy.

Fill up your grid with these tips
Start each day with a quick exercise. Greet the sunrise with a sun salutation. Or do push-ups, crunches, or squats. Do this for five minutes before stepping into the shower.

Invigorate your break. Instead of puffing on a smoke, take a slow, leisurely walk around the block. Come back to your desk with renewed energy and a fresh mind.

Make your living room your gym. So Heroes is on? Each time you see those fit actors on TV shows or ads sporting the body you want, get off the couch and do a set of push-ups or crunches. Smile and feel like a star.

Use technology. Play soccer, do some aerobic hula hoops, or a yoga stretch with your Nintendo Wii.

End the day right. Meditate. Lie down and take a few deep and easy breaths. Do nothing. At the end of a busy day, you deserve it!

Making the perfect protein shake

Are protein shakes good or bad for you? The answer is, yes.

Q: Protein shakes are either whey, casein or soy, depending on protein source. Is that right? Or are protein shakes generally defined as those where you put in a scoop of whey powder in milk and blend?

A: Generally defined, protein shakes are shakes or smoothies high in protein. You don’t have to buy whey powder or casein powder to whip up a mean protein shake – you can use natural protein sources.

Q: If I dunk a banana, an orange, a mango and an avocado into a blender and put in soy milk, can that be considered a protein shake?

A: That’s a rather high-calorie protein shake, but yes! Adding milk or soy milk into any ordinary shake or drink will make it a protein shake. Vegetables are good sources of protein, too. What is important is you get the eight essential amino acids.

Q: Are they called essential amino acids because they’re more important than other amino acids?

A: Not necessarily. That’s a common misconception. These essential amino acids are so called because the body on its own can’t synthesize them. You have to get them from outside sources and included in your diet, so long as you make sure to have a reasonably varied diet. If you consume a wide variety of plant foods, you can get a full set of essential amino acids and your body can convert these into protein. You can chat with your online dietitian to get the best meal plan that ensures you don't lack any of the essential amino acids.

Q: Tell me about whey, casein and soy.

These are simply different types of protein. There are many others, but these are most common, or what we would be more familiar with. Whey and casein come from animal sources, particularly cow’s milk.

Of the three, whey protein is most easily absorbed by the body. So if you're looking to get amino acids pumping through your veins right after a workout, go with whey. Casein is more slowly absorbed by the body and takes longer to be digested, so you feel fuller longer. That's a tip for weight watchers, so you don't feel like you need to eat frequently.

And don’t forget albumin! Albumin comes from eggs - the egg white is pure albumin. You can get the egg white of a hard-boiled egg and throw it in your blender to add protein to your shake. Boiled is better than raw so you’re sure it’s free of salmonella.

Q: Thanks! What about soy? I try to veer away from any animal sources for food.

A: If you’re on the Vegetarian Diet, you should not worry about not getting enough proteins, but it is important that you consume a wide variety of colors and greens. Of all vegetable proteins, soy provides the most complete amino acids needed by the body. So a soy milk- and-fruit smoothie is a good protein shake.

Q: Protein shakes are often recommended to men who wish to build up muscle. In fact, you see most people guzzling protein shakes during their workout. So if I want to build some muscle, should I drink a protein shake daily?

A: Primarily, protein is used to repair and rebuild muscle that is broken down during exercise. Hence protein is important for anyone who wants to build muscle as well as for athletes. Protein however isn't an ideal source of fuel for exercise. High-intensity muscle contractions as in weight-lifting are fueled by carbohydrates. It is best to take your protein shake after your workout, not during or prior.

Q: But are protein shakes useful for those who wish to lose weight?

A: You must remember that proteins contain calories. Consuming too much of anything, including protein shakes, will make losing weight more difficult. But if you get a serving of protein shake during meals, you'll feel fuller quicker, and that can help control your caloric intake. The best formula for those who need to lose weight is still a conscientiously applied diet and exercise program.

Q: I’ve heard of people who have replaced meals with a whey protein shake. They say it has helped them lose weight.

A: Not good. You may have protein shakes included in your meals, but do not make it a replacement for real food. Consuming too much protein means extra workload for your liver and kidneys. The liver is tasked to metabolize proteins and your kidney, detoxifies and excretes excess protein. If you consume only whey protein shakes, you will damage your kidneys and liver. Remember, too much of anything is not that beneficial.

Here’s the daily recommended protein intake. The average adult needs 0.8 grams per kilogram of body weight. Strength training athletes need about 1.4 to 1.8 grams, while endurance athletes need about 1.2 to 1.4 grams per kilogram of body weight. Your online dietitian can devise a diet plan that meets your protein and caloric needs.

Each cell in your body has a limit to the amount of protein it can take. Excess protein can be turned into fat and stored in the body, undermining your efforts at weight loss.

Q: What is better? A protein shake made with whey powder or one made with fruits blended with skim milk. Which is the better shake?

A: That depends on your goals. If you’re building muscle, shake A should be your choice. If your workout is composed mainly of cardio exercises, shake B is better for you. Your online dietitian can help you decide which is the better shake for you, depending on your needs.

Here are some protein shakes that are as yummy as they’re healthy:

Berry Good Shake
Mix 2 scoops of Raspberry Yogurt Protein Delite or other protein with:
• 4 strawberries
• 15 blueberries
• 16 ounces of nonfat milk
• 1.5 cups of ice cubes.
Mix together in a blender until ice is completely crushed and blended well. This is so good that you should serve it with a little umbrella in it!

Safflower Protein Shake
• 1 cup skim milk
• 2 tsp. safflower oil
• Several pieces of ice
• 1 banana
• 1 package of Carnation Instant Breakfast (there’s also a low-carb mix; pick (any flavor – strawberry, chocolate, cappacino, French vanilla, chocolate malt)
Mix together in a blender until ice is completely crushed and blended well.

Egg-cellent Shake
• 3 eggs
• 1/2 cup milk or 3-4 scoops vanilla ice cream
Place all ingredients in a blender. Blend and enjoy.

Picture success!

Seeing is not just believing — it’s a fundamental tool for achieving all your fitness goals.

Athletes do it. At least, the great ones do. So do actors, architects, inventors, race motorists, archers, chess players and dancers. Believe it or not, so should you. It’s called mental imagery.

Picture this. You’re at the court. You see the ring approach as you dribble the ball toward it. The other team’s power forward is charging in your direction. With quick footwork, you avoid his attempt to steal the ball. The crowd grows wild. You jump into the air and release the ball. It shoots straight into the basket. Score!

That is mental imagery; and psychologists believe that it has a profound impact on your performance. Many of them have debated on how it works, but they all agree: see yourself achieving your personal goals, and you end up succeeding. To see is to achieve.

It’s no secret that Formula One champion Damon Hill practiced mental imagery in his race from “zero to hero.” Before each race, he would sit still and mentally rehearse steering the wheel through the race line and around each corner in sharp precision.

Open your mind. Tiger Woods would first see in his mind’s eye the golf ball soaring in the air and landing in the hole. Firmly holding that image of precision, he grips the golf club and executes that famous swing. Only then would we see what he first saw in his mental imaging. “I’m very open-minded toward any innovation that can potentially make me a better player,” he says. “What really excites me is the prospect of even greater breakthroughs in all of these areas.”

Active mental imagery is not just visualizing. All your senses imagine, too. While visual images are the most common and literal, you can also create aural, olfactory, kinesthetic and tactile images.

To demonstrate, try this experiment right now. Imagine yourself running. See it. Feel your feet hitting the ground. Smell the air hitting your face. You can either hear cars honking or birds twittering. You pause to breathe and take a swig of your sports drink. That tasted good. You experienced all this even now just reading this.

Use it. We were all born with the capacity to use imagery. The difference lies in how often—and how well—we use it. What you image can either empower or debilitate you.

For instance, try visualizing standing on the edge of a diving board and looking down. Not even the huge “3.0 Meters” sign can convince you that the water isn’t miles below your feet. You imagine how cold the water will be. You feel the pain as your chest hits the water. Your knees begin to shake and finally, you turn tail and climb down the ladder.

Now try it again. Use the same diving board scenario, but blot out thoughts from “looking down…” onwards. This time, use imagery to feel yourself soaring into the air, raising your arms up in one fluid line, and diving smoothly into the pool. Feel the water embrace you. Hear the cheers greet you when you break the surface.

You smile. You feel your confidence rise. And so do you, the moment your feet leave the board and you execute a perfect dive - from your visualization alone all the way to the real thing, when you actually perform well.

Realizing that the image you create in your mind affects your performance is just as important as deciding what exactly that image will be.

Sharpen it. Consciously decide to focus on your fitness goal. Stand in front of the mirror. Do you want to add inches to your arms or chest? Is it a slimmer waistline you are aiming for?

Now take few, slow, rhythmic breaths. Many proponents of imaging agree that while you can practice this technique anywhere, the best place to start is from a state of relaxation. We all have our own unique ways to relax – think of yours. Do you need to lie down so your mind can settle? Do you require absolute silence or need some soft, non-intrusive music? Will a cup of chamomile tea do the trick for you? How about a jog through the park? Whatever it is, begin by relaxing.

Now see yourself doing what you need to do to achieve your goal—and doing it well. Picture yourself completing 50 crunches, or working your whole body on the rowing machine. Instead of watching yourself do it as if in a movie, try visualizing in the first person point of view. See the bar rise as you perfectly execute your bench presses. Feel the strength in your arms and chest, and the tightening of your abs. Hear your personal coach’s voice counting your reps for you. Make the image as vivid as you can.

Cap your imaging session with encouragement. Surround your image with positive energy. Exactly how would you feel after achieving your goal? Allow yourself a few moments as you stay with that feeling.

Now go to the gym and do exactly as the image you saw dictated. As Thomas Edison said, “Success is 10 percent inspiration and 90 percent perspiration.”

Be a gym genius

Science proves it! As a human being, you are intelligent in more ways than one! It’s time to find out how to use that genius in the gym.

You may not be a rocket scientist but you’re a devil with the guitar. And unlike your neighbors’, your yard isn’t exactly the Garden of Eden, but how they love your afternoon tea parties. Your sister was captain of the cheerleading team in high school; you were editor-in-chief of school paper. This is not surprising. Each of us uses our mind in a distinct and personal way. Each of us is uniquely intelligent.

Says Ronald Gross in the book Peak Learning, “If our faces differed as much as the way our minds work, some of us would have eyes like magnifying glasses, others would have noses like an elephant’s trunk, and still others might have ears like radar dishes!”

In 1983, psychologist Howard Gardner released his pioneering work Frames of Mind, The Theory of Multiple Intelligence. He proposed that “there exists a multitude of intelligences, quite independent of each other.” Each type of intelligence has its own strengths and constraints. He challenged the idea that intelligence is a single entity that can be measured via an IQ test.

Multiple Intelligences
Howard Gardner initially formulated his list with seven intelligences, but in 1997, added Naturalistic Intelligence. Most of us have a pretty good idea in which of these categories we would place ourselves.

You like to tell stories and people listen to them. You easily remember nice turns of phrase or memorable quotes and use them deftly in conversation. You note other people’s errors in using words or grammar. You have strong linguistic intelligence.

GYM GENIUS: Since you use language as a means to remember information, go to FitFactory.com’s Exercise Gallery. Read and print out your workout and you won’t feel at lost in the gym. Chat with our Online Trainers any time of the day.

You can sing on key. You enjoy music and have favorite performers. You sometimes enjoy different sounds in your environment. This involves skills in the performance, composition, and appreciation of musical patterns. You are musically intelligent.

GYM GENIUS: So bring your iPod with you. Put on your favorite upbeat tunes. Let out your inner rhythm and chops in a round of Capoeira. Take advantage of FitFactory.com’s Workouts on Audio Download. Whistle while on the treadmill. Break out into full song when you hit 7.0 mph.

You organize things in your kitchen, bathroom, and at your desk according to categories and in patterns. You are fascinated by scientific and philosophical questions like "When did time begin?" You have the capacity to analyze problems and carry out mathematical operations. You have logical-mathematical intelligence.

GYM GENIUS: Work equals Force times Distance. As you add more weight, calculate exactly how much you’re working your muscle. The mathematical formula is: more pounds on the machine = more work for your arms and legs x reps in a set= bigger, stronger you.

You like to draw. You can find your way around a new area or neighborhood very quickly. You can remember in detail the layout and landmarks of places you’ve visited on vacations. You display spatial intelligence.

GYM GENIUS: Try the traveling squat. Move around the gym. How far are the cable machines from the dumbbells to the treadmills? Try an exercise in each area of the gym. Play basketball and shoot three-pointers from various spots on the court.

You are regarded as quite graceful and rarely feel awkward in your movements. You often can figure out how something works or how to fix something that’s broken, without asking for help or consulting a manual. You dance well or are good at sports. It is the ability to use mental abilities to coordinate bodily movements and use your body to solve problems. You possess bodily-kinesthetic intelligence.

GYM GENIUS: Join a hip hop class, or Pilates. Challenge your balance with Tai-chi. Ditch the gym and head to the badminton court or the skating rink. Show off your moves.

You sense quickly when a friend is troubled. You can readily imagine how other people play their roles in their work or families. When you meet new people, you often make connections between their characteristics and those of others. You are capable of understanding intentions, motivations and desires of other people. You have interpersonal intelligence.

GYM GENIUS: Bring your gym buddy with you. Turn your couch-potato roommate into a gym addict. Once a week, play football instead of just watching NFL on TV.

You can imaginatively see yourself in other people’s roles in their work or relationship responsibilities. You feel you have a keen sense of what you can and can’t do. You have the capacity to understand yourself, to appreciate your feelings, fears and motivations. You are intra-personally intelligent.

GYM GENIUS: Yoga is as much about knowing yourself, as much as it is about strengthening abs, arms, and legs. Imagine how it would feel to have big arms and chests, like that friendly and confident fitness coach who inhabits the gym. Pick up some dumbbells as you transform into the new you.

You enjoy being outdoors when you learn. Pollution makes you angry. You can recognize and name different types of birds, trees and plants, and like or keep pets. You are endowed with naturalistic intelligence.

GYM GENIUS: Don’t feel trapped inside the gym. Jog outdoors. Enjoy the sunshine. Soar with the birds. Throw a Frisbee and outrun your golden retriever.

Geeks, rejoice! You don’t have to be just a prodigy at physics. You can use that sharp brain of yours to define your arms and chisel your chest. You can use your lofty IQ to devise an intelligent workout. This also means you have no excuse. Working out is not just the realm of the jocks.

By using your strongest intelligence, you can make your workout more rewarding and fun. Do what comes naturally for you as you encourage some weaker areas. A strong mind in a strong body is the prototype we all aim for.

Nine ways to "Just do it!"

Finding that you’re dragging your feet to workouts? Tired of exercise? Suffering from “gymophobia?” Get over yourself and on to fitness with these tips today.

“Wait a minute!” you say. “Gymophobia isn’t even in the dictionary!” You’re right, it’s not. But we’re glad we made you look it up, even if pawing through a heavy book constitutes the only exercise you’ll do this week. Gymophobia is a term we used to describe a fear of the gym. Probably for Mr. Webster, fear of the gym should not exist or warrant a dictionary entry.

Of course, reluctance to go to the gym is real. In recent years, American adults have made no substantial progress towards achieving recommended levels of physical activity or strength straining. A recent survey by the Centers for Disease Control and Prevention showed that while 71 percent of Americans agree that regular exercise is absolutely needed, 86 percent of the adult population say they fear trying out or even going near the gym.

We want you to face your gymophobia point blank. Realize the popular Nike tagline isn’t asking for the impossible – Just do it. Get to work and totally put the following nine self-defeating thoughts completely and entirely out of your mind.

“I will look silly. You already do. You carry extra inches around your waist; you’re out of breath climbing up a flight of stairs; and you’re eating way too much junk.

Now picture this: an overweight person on a treadmill, four times a week? That’s not silly. That’s inspiring. Read about Richard Hoyt and Richard Hoyt, Jr. no physical handicap kept them from winning marathons and triathlons around the world. And they did not look silly.

“I don’t know what to wear.”
You didn’t know what you were going to wear to your high school prom or your first date, but that wasn’t going to stop you from showing up. It’s not about what you wear as much as what you do. Remember, people do not go to the gym to make fun of other people’s clothes. They go to the gym because they want to focus on themselves.

“It’s grueling torture.”
It will be if you work out incorrectly. That’s why our online trainers are here 24 hours a day to help you perfect your form, as well as design a fitness program that best suits your personal goals. Don’t forget, gyms, have coaches too.

Remember, grueling torture is being 55, weighing twice as much as your ideal weight, and being unable to perform even the simplest of tasks – like bathing yourself, for example. Grueling torture is being very physically unfit.

“I’ll be alone at the gym.”
You don’t have to be. Bring your spouse, or your best friend. Bring someone who needs to lose a bit of weight herself. Be accountable to each other. If your gym buddy can’t get to the gym on your set day, agree on a better day within the week that will work for both of you.

This is not a competition, but a partnership. You both will get better, healthier, and more fit. Do it together.

“I wouldn’t know how to work the machines.”
Talk to your fitness trainer at the gym will quickly get you acquainted with the machines. No one is expected to know everything. You might also want to checkout online resources before you head out to the gym. Know that proper alignment and posture is key. When you have this knowledge with you, you can't go wrong, and you get positive results.

“Okay, so now I know how the machines work, but how will they work for me?”
We encourage you to get into a specific fitness program. You gym coach should not only show you how to use a machine, they will also create the best program for you to reach your fitness goals.

“I’ll look like a total newbie.”
Headliner on a tabloid: MUSCLE BABY BORN WITH WELL-DEFINED CHEST, ARMS AND ABS. Do you think people read this and go “Wow! That’s amazing!” Of course not. That’s because we don’t expect babies to be born with fully-developed bodies. So why should you expect yourself to have the perfect body before signing up for gym? Allow yourself the grace and the humility to be a beginner.

“I’m intimidated by the gym gorilla.”
He drops the weights on the floor with a loud thud and flexes his muscles whenever he gets the chance, prancing around the mirror-walled gym. When you look around, the first thing you notice is how his gargantuan arms protrude from his sleeveless shirts. With a booming voice he announces how he thought it was impossible to bench press 145 lbs, but now he has just done 5 sets.

You can ignore his antics and focus on your workout. Or, go right up to him and say, “Hey, you seem like an expert. I’m an absolute beginner. Can you help me out with this machine?” Tactic #2 can help you gain a friend—a very useful one.

“Such a long way to go! How old will I be when I finally get fit?”
The same age you will be when you don’t work out. If you do choose to start working out, you’ll feel and look younger in a matter of time. How long will depend on the effort you put in, and how soon you start.

So start today! No better day to kill that reluctance and just do it then TODAY! The better, more fit version of yourself has been itching to be let out…so do that inner self a favor!

Yoga your way to fitness and calm

For 5,000 years, people have stretched and breathed their way to well-being. It’s time for you to catch-up!

When you wake up in the morning, you stretch from head to foot. Then you succumb to a mighty yawn that flushes your system with oxygen that wakes up both body and mind. You may not realize it, but you have just practiced yoga. Yes, it’s that natural.

People think yoga is about turning into a human pretzel and mastering esoteric Eastern philosophies. But yoga is essentially about gently bringing your body and mind back in touch with each other. Yoga is about healing and restoration.

Why Yoga?
In our fast-paced, results-oriented world, a yoga session comes like a breath of fresh air. Yoga heals the body and improves your level of health.

“I really feel that the most powerful healer of all is deep relaxation,” says Yoga teacher Judith Lasater, P.T., Ph.D., author of Rest and Renew: Quiet Yoga Poses to Reduce Stress and Tension. “Yoga allows everything to relax. That aids your muscular system, your circulatory system and other parts of you that suffer from the effects of stress.”

Yoga poses also help cleanse organs. Dr. Lasater teaches that moving your body through the different poses forces blood out of vital organs, allowing fresh blood to take its place. This gives your organs more nutrients, making them stronger and more resistant to disease. Pranayama calms your mind, strengthens your lungs, and reduces disturbances and impurities in the body. Dr. Lasater and other experts have documented improvements in conditions such as infertility, arthritis, high cholesterol, back pain, asthma, and many more.

Yoga builds strength on so many levels. On a physical level, as you move and breathe through the poses, your lung capacity increases. The poses shape and build your arms, legs and abs.

But the benefits of yoga go beyond the physical. When you focus on your breath—when you find peace and stillness in a difficult pose—then your inner strength increases. Your self-awareness grows as learn your body’s physical limitations. In a yoga class, you never strive to outperform your classmates. Instead, you use your breath to relax into a pose. Ganga White, outstanding yoga teacher and founder of the White Lotus Foundation, teaches, “The most important purpose of Yoga is to bring about a deep transformation of the individual--an awakening of intelligence that is free of dependencies and romantic beliefs and ready to meet the accelerating challenges of the 21st century.”

No pain equals gain
“The old saying ‘No pain, no gain’ doesn’t apply to yoga,” says Lilias Folan, known as the First Lady of Yoga since her groundbreaking 1972 Yoga series Lilias! and Yoga and You. Go gently—never push your body until it hurts. “Yoga should make you feel good!” she adds. This is one of the reasons yoga is different from conventional exercise.

Ganga White gives these tips for beginners. Find a comfortable, warm place with a level floor. Breathe smoothly and continuously throughout the practice. Do not hold your breath. Wear exercise tights, shorts, or loose comfortable clothing, no shoes or socks. Please do not strain or force to hold or attain any position. Work within your own limits and abilities. Allow body heat to build during the practice.

“Start slowly and work up to any difficult poses,” says Nancy Ford-Kohne, founder-director of the Yoga and Health Studies Center in Alexandria, Virginia. If you were able to execute a difficult cobra or spine twist yesterday, you may not be able to do so today. Respect that each day, your body changes. If you can’t do a particular pose today, choose a simpler pose. Realize that you can try again at your next session. Most importantly, always wind down and relax after every session. End with the corpse pose for at least five to ten minutes.

Ford-Kohne shares her motto: “Inhale energy and healing, exhale fatigue and stress.”

Yoga Routine
Below is a Daily Routine of 10 recommended poses. Pick three or four poses per day and alternate them every day to give your body a complete workout.

1. Mountain Pose
2. Sun Salutation
3. Warrior Poses
4. Dancer Pose
5. Tree Pose
6. Corpse Pose
7. Spine Twist
8. Baby Pose
9. Boat Pose
10. Cobra Pose

Focus makes perfect

You have the power within you to achieve your own fitness success.

We all know the power of focus. Subject a piece of paper to focused sunlight under a magnifying lens and it burns up. Various manufacturing and fabrication industries use waterjets, squeezing and focusing water strong enough to cut through steel! Imagine if you can use the power of focus to achieve your fitness goals. Well guess what? You can!

From hazy to razor sharp
People usually quit altogether when their workout plateaus and stops yielding results. Often, the cause is not a lack of willpower, but a lack of focus.

To harness the power of focused energy, you have to be clear in exactly what you want to achieve. Celebrated artist Julia Cameron teaches, “The simple act of imagining a dream in concrete detail helps us to bring it into reality.”

Finding your “North Star”
Take pen in hand and clearly state to yourself exactly what it is you want to achieve. “In a perfect world, I am ten pounds lighter, centered, healthy and vibrant!”

Now name one concrete goal that signals to you its accomplishment. This is your North Star. “I am at my ideal weight, and have become vegetarian” may be your North Star. Or it could be “Win the gold medal in the Annual Triathlon.”

Next, name a role model. Walt Disney, Tiger Woods, Manny Pacquiao. This teaches you that in the real world, people have and do realize their dreams.

It is very important to know what you are focusing on and why. Cameron adds, “Think of your goal search as a preliminary architect’s drawing for the life you wish to have.”

Set small, manageable goals
Set small, gentle goals are exactly that: small, gentle, and doable. You first learn to jump over two feet and slowly increase your strength before you achieve that high jump.

Wanting to leap bounds right away without taking the necessary baby steps is suicide. Perfectionism tells you “If you can’t do it right the first time, quit trying.” Most people do end up quitting, but achievers don’t. Remember, as you meet these small goals one by one, you will gain an incredible boost of confidence, which in turn will make it easier to get started on the next goal.

Visualize!
Visualization is a major part in being able to focus. An excellent way to do this is to let it all down on paper! Just keep your mind free and your hand moving. Give it a good 30 minutes, then stop. Reread what you wrote. From this, create a to-do list for the day, or for the week, of activities that get you closer to your fitness goals. “Check out the Pilates class at the Y. Trim the lawn and paint my fences red. Sign up for gym membership.” Focus by setting and meeting your goals. Do this consistently and unforeseen solutions will reveal themselves to you as you let your mind work.

Focus and its twin: hard work
One succeeds by giving 100% focus and energy on these self-assigned tasks-at-hand. Don’t allow outside distractions to change your direction or pull you away from the project even for a short time. Work consistently and doggedly at each fitness goal until you have achieved them one after the other—which leads us to our next point…

Derailments and distractions
Squandered energy is the opposite of focused energy, and entertaining distractions is certainly squandering. So, never let past let-downs, unsolicited comments from other people or any negative thought use up the power you’ve stoked toward fulfilling your goal. This also entails focusing on your needs first before others’—it might mean saying no to your neighbor Fred’s request to help him box his books so you can go to the gym and do some boxing. Or saying no to another evening of babysitting for your sister so you can go out and take a yoga class.

Draw a sacred circle around your goal. Inside that circle, write the names of people who encourage and energize you. Outside, write the names of people whom you don’t need to be around right now. Trust your intuition.

What you focus on determines How You Live
Tony Award winning actress, Lea Salonga, knows the meaning of focus. Her stellar leap from Philippine kiddie actress to Tony award winner in New York was a result of her own focus. She says, "Professionalism is more than just being on time. It’s about being prepared, consistent, focused and hardworking."

If you want to see gains in your workout, or blast through that plateau, use the power to focus within you and achieve your goals in no time. Get tips from your online fitness trainer and dietitian on more effective strategies that will help you in goal setting and improving your focus.

Read any good ones lately? Allow me to share some titles that can be your fitness food for thought.

A healthy body is not just the result of your solid strength-training in the gym or your intense session on the treadmill. To build your fit and healthy body, you also need a good dose of inspiration. In fact, sometimes all that you need to blast through a workout plateau is to curl up on the couch with a good book that enriches your understanding of fitness and kicks off a renewed commitment to a healthy lifestyle.

Is your bookshelf full of selections on the latest diet craze or the workout “to end all workouts?” It’s time to throw out the quacks. Try this reading list. No, you won’t find another exercise fad, what you will find is food for your soul. Read the following and feel that fitness inspiration.

The Writing Diet: Write Yourself Right-Size by Julia Cameron
Julia Cameron is most known for her extensive work in fiction, poetry, music, film, and her seminal books on creativity. For 25 years, Julia Cameron has taught thousands of artists how to unblock their creativity.

During this process, she noticed that as her students encounter their creative selves they also undergo a surprising physical transformation—invigorated by their work, they slim down. Cameron writes about the relationship between creativity and eating, revealing a crucial equation: Creativity can block overeating. This inspiring weight-loss program directs readers to count words instead of calories, to substitute their writing’s “food for thought” for actual food.

Her simple system promotes exercise, food journaling, and something called “morning pages” (3 pages of daily stream-of-consciousness writing accomplished as soon as you get out of bed). "A day at a time, a page at a time, we become mindful, acutely attuned to our personal feelings." There are also some exercise suggestions like “Buy five postcards glorifying the body type you've got,” and inspiring stories detailing chronic overeaters' paths to weight loss success.

“Before you eat, ask yourself: Am I hungry? Is this what I feel like eating? Is this what I feel like eating now? Is there something else that I could eat instead?” Forced to be honest, dieters understand their eating habits and establish a way out of overeating. The Writing Diet presents a brilliant plan for using one of the soul’s deepest and most abiding appetites—the desire to be creative—to lose weight and keep it off, forever.

How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier From America's Favorite Medical Examiner by Jan Garavaglia, M.D.
Prevention is better than cure, we say, but who else can best advise us than Jan Garavaglia, M.D. or “Dr. G: Medical Examiner” of Discovery Health TV fame? And she does it best in this book.

Know your numbers. Your BMI (body mass index), blood sugar level, blood pressure, and lipid profile will have a huge impact on your health. Listen to your body. Seek medical attention early when you detect something amiss. Follow medical directions from your doctor and those on any medications. Practice good hygiene. Just say no to smoking, illegal drugs, and drinking too much. Simple advice, yes, but coming from a doctor who has seen countless deaths in the morgue that could have been prevented, her insights are vital to the living.

Garavaglia notes that a death certificate offers only five choices—homicide, suicide, natural, accident, and undetermined—but to that she'd like to add one more - stupidity. "Life is a series of choices," she writes. Make the right ones.

The author loves her work and it shows. Dr. G's chatty writing style is colorful, and the case studies she tackles are fascinating. Coupled with a compassionate attitude and insights into her own life, this makes her book entertaining, educational, and lively.

What Cancer Cannot Do: Stories of Hope and Encouragement by Phyllis Ten Elshof
Cancer - the mere mention of the word is enough to send shivers down one’s spine. You wake up with an unusual lump in your breast and your life is changed forever.

Much has been written about cancer from which treatment to take and which not to, to which doctor to go to and which not to. Amid all the confusion, a book arises, written by a survivor that has not only fought her battle against breast cancer once, but twice. In this book, she shares a dose of kindness and compassion for those dealing with the disease or with a loved one who is.

Most patients would avoid the subject, but Ten Elshof tells us to do just the opposite. She writes, “Research the dickens out of it. Find out as much as you can. And lean on the professionals. Know you are not alone. Lots of people want you to get better.” Writing from experience, the author shows you how to see cancer as a gift and to live like a winner. Filled with practical advice, she tells us it’s perfectly normal to cry. “But there's a time to stop mourning, too, and get back to life.”

These books are available online and at your local bookstore.

Make your own feel-good mantra

It’s ancient wisdom: your words have power. Harness it to achieve your fitness goals.

The Hopi believe that when the Sun God Tawa and the Earth Goddess Spider Woman joined their voices in song, the Universe was created. C.S. Lewis’s Great Lion, Aslan, sang the whole Narnia into being. The Old Testament book of Genesis says God simply spoke and everything sprang to life.

The words you speak and think are powerful keys to achieving the life you want. Tune into the chatter in your brain. Do you hear “You’re hopelessly fat. You’re too lazy to workout. No workout will work for you. Only the celebrities are truly slim. You are born fat and you will die fat, why try?” Ouch! This seemingly endless negative chatter clutters your mind and keeps you feeling defeated. Fit yourself with armor to defeat this internal foe. The armor is your Mantra.

Mantra Music: the soundtrack of your life
There’s an orchestra in your mind and you are the conductor. So if someone were to plug stereo speakers into your mind, what soundtrack would be heard? Is it doleful like when the Ryan O’Neal walked away to mourn the death of his wife in the movie Love Story? Is it full of imminent terror like the soundtrack of Jaws? Is your music ominous like The X-Files theme? Terminally tragic like when Tom Hanks lost his volleyball friend Wilson in Castaway?

It’s time to change tracks. Just as easy as pressing a few buttons on your jukebox you’ll love the celebrative music of Life is Beautiful. You’ll feel festive with Le Festin from Pixar's Rattatouille on your iPod. Or you might like Esthero’s Everyday is a Holiday. Or Billie Holiday’s Our Love is Here to Stay, for that matter! Change the soundtrack and it’s a whole different movie. Change the music in your mind and step—dance—into a whole new life.

Mantra Magic: your powerful ally
“Om-mani-padme-hum…” chant the Buddhists, but there’s more to mantras than just an eastern spiritual practice. A mantra can be a lullaby or a call to action. What would you say or sing to a child you love? Are you an expert in expressing kindness towards others but miserly with expressing kindness toward yourself? A mantra is a lullaby you say or sing to yourself.

As you fill your mind with “I can do it! I am getting stronger everyday!” and believe it, your body responds accordingly. You are then able to meet the fitness goals you make for yourself. Fifteen laps at the pool, a 30-minute walk after lunch, 3 sets of 15 reps at the Chest Press Machine.

Arnold Schwarzenegger started working out at the age of 15. In four years, he won Mr. Europe and went on to compete in and win many bodybuilding contests, including Mr. Universe. "I knew I was going to be a bodybuilder. It wasn't simply that either. I would be the best bodybuilder in the world, the greatest, the best-built man." He had tremendous belief in himself and refused to give in or waver from his goals. Schwarzenegger’s award-winning form is the result of focused training and a focused mind.

Make your own mantra
Here’s how. Say or write a positive statement describing your desired goal and express strong belief in it. Something like, “I am in perfect health!” Or “ I am burning fat, getting toned and losing weight every day.” This is your affirmation. At this point, that nasty soundtrack might pipe in, too. “You’re lazy! You binge on chocolate cake! How is that healthy? You’re too old for this fitness stuff,” the voice might say. Silence it.

Write your affirmation at least 10 times in a row. Write down the snide remarks that your mind blurts out, too. Turn your attention on these nasties. It’s time to disarm them. Notice that each nasty can be turned around into a positive statement. Write these down, too.

“I am in perfect health! I feel great when I work out.”
“I am in perfect health! I make healthy food choices.”
“I am in perfect health! I feel younger and vibrant!”

Use your customized mantra repeatedly, either written, spoken or sung to a tune. Remember, you are the conductor of the orchestra of your life. Your audience—your life and what lies ahead of you—is watching, expectantly. Do it with flourish!

How to budget your money wisely

It is almost half of the year. How is your saving and spending? Any time is a great time to take stock. While the local economy does feel gloomy, Filipinos are doing the best they can to eke out a living. I recently heard that employees brave death and high water, arriving at their offices wet after wading through floods, just to be able to punch in for work. Some have opted to start their own businesses hoping for better income.

Filipinos look into other means of gaining money as well. The lines for lotto tickets have never been longer than now. Some go to noontime shows and have their children gyrate to music for quick cash. Others turn to pyramid marketing schemes. Sometimes we think if we had more money, our problems will magically vanish.

More money is not always the answer,” cautions Julia Cameron and Mark Bryan, co-authors of Money Drunk Money Sober. “Better use of it is.” Here is their expert advice to do exactly that.

Nine Money-Wise Tools for 2009
1. Count your money. Beginning today, count all money spent and earned and record these in a notebook. Try to be as accurate as you can. The tool may seem too simple, but it is powerful. This helps give you a non-judgmental picture of how you spend, or mis-spend, your money. You will learn how much you earn each week and where the money goes.

2. Stop incurring debt. One day at a time, do not incur any new debt or use credit. This is the only way to stop the downward spiral of your finances. During this time, avoid big new expenses. Also, stop hiding! Call your creditors and inform them of your intent to pay at a future time.

3. Start a journal. Many times we spend to make up for insecurities we harbor inside. When we feel low, we feel the need to overspend to purchase self-worth. It is during these times that a journal may be crucial for financial support and recovery. Instead of blowing your cash at the casino or purchasing your 38th pink hat, take pen in hand and explore your thoughts and feelings on paper. Trust that small voice that tells you are worth more just as you are.

4. Draw a bottom line. Your bottom line is a list of behaviors that have affected you concerning your money. These can include borrowing from friends, using credit cards to the limit, not balancing your checkbook, not paying your taxes, spending more than you earn, etc. Simply put, these are behaviors that have caused you shame. Write them in your journal and never cross that line again.

5. Make a money map. After each month of counting your money, you are ready to make your money map. The money map is a financial overview created by tabulating your daily expenditures into weekly totals and then adding those up into monthly totals. Now you have a visual of where your money goes, where you are misspending it, and where you’d actually enjoy spending it. Can you cut down on cab costs and take mass transit or walk instead? Or you might be surprised to learn that you eat out a lot when you can save more and be better nourished by preparing your own sumptuous meals at home or bringing a packed lunch to work.

6. Reach out for support. If you’re having problems with debt, you may want to look up Debtors Anonymous in your area or on the Internet. Being among people who have tread the path towards financial sobriety can provide you with the necessary encouragement you need to keep on your own path.

7. Find a money buddy. Tell an intimate friend exactly what is going on with your money situation. Put an end to your secrets and shame about your misspending. Your money buddy can help you review your money map and brainstorm solutions to tricky situations. Be sure to choose someone with whom you can be totally honest.

8. Set aside. Ten percent of whatever you make should be saved for the future. This becomes your most important account. This practice enables you to earn more each month than you spend. Also, set aside some amount towards debt repayment. Contact your money buddy and your creditors to come up with a workable plan toward freedom from debt.

9. Make a prosperity plan. To do this, you need three things: a job (or steady source of legal income), a money map, and a money buddy. Examine your expenditures using your money map as a spring board and see where you might be able to use your money more effectively. Write down these choices on your prosperity plan. So you have your money map on the left, the actual record, and on your right, you have your prosperity plan, which is your goal. Show the goal to your money buddy for his opinion. When you see your money map change and merge with your prosperity plan, you are on your way to real solvency in handling your money!

Start counting, planning and saving!
The sooner you put these tools into consistent practice, the better prepared you are to face the year ahead! They are extremely do-able, and it’s not high-finance! And nope, you don’t need to wait till the beginning of the week. Today is good enough. This may be the day you walk out of fiscal frustration to financial freedom!